High-Fiber Foods:Benefits, Sources, and Getting More Fiber in Your Diet

Everyone knows that fiber intake improves bowel function. But it is only one of the many benefits that dietary fiber is able to give. The consumption of fiber has been linked to a reduction in cholesterol, blood glucose and cardiovascular risk, the incidence of gastrointestinal diseases and even some forms of cancer. The fiber can be divided into insoluble, one present in particular in whole grains and legumes, and soluble, instead of the typical fruits and vegetables. Insoluble version, mixing water, is particularly useful for increasing the mass of stool and improving bowel function. For many people
who suffer from constipation, it can really make a difference,but you must be careful to consume adequate amounts of water. Improve bowel function also means better and more quickly rid of some toxins that if lingers long in the intestine, can be reabsorbed and stay in our body.

The soluble fiber is however important to reduce the absorption of fat and sugar and to improve metabolic regulation. It also helps reduce blood pressure and inflammation. Some studies have shown a significant reduction in risk of death from cardiovascular diseases, infections, respiratory diseases and cancer in humans who consume high amounts of dietary fiber. Diets rich in vegetables, fruits and whole grains reduce the risk of cancers of the colon. Fiber is also vital to lose weight because it slows down and reduces the intake of food. Think of the difference between jam and eat a whole fruit: in the first case you can eat huge doses, whereas with the fruit you will quickly be satiated. This difference is precisely the fiber. The daily dose of fiber is about 25 grams per day for women and 40 for men. To give an idea of ​​a pear contains only 6 grams and thus it is important to also use regular whole grains and beans to equal the amount sufficient. How to do? By simply choosing the versions with 100% whole grain pasta, bread, rice and breakfast cereals, increasing vegetables and fruit, and introducing regular pulses. However, careful to increase the dose gradually to not have a stomach ache!